Incline Bench Press ( Exercise)

https://www.youtube.com/watch?v=DbFgADa2PL8

Hey FitFam,

This will be my last blog post for the day, I have a previous video demonstrating alternating dumbbell curls and this video and post will be about the incline bench press. I would like to assume many of you already know what a bench press is and how to do it using the barbell, well this is the same concept except it will be at an incline, yes I said an incline. For some of you, this exercise will be something you already implement and for others, I hope depending on your goals at hand, that you will end up giving this exercise a go and letting me know what you think in the comment section. 

 

For starters, yes, I have done this exercise many times, the majority of times I have used a smith machine while doing this exercise (because my gym doesn’t offer any barbells except for the smaller ones) so I have had to use my resources but I have done this exercises using a barbell as well and I will say that this particular exercises you will notice you might lift lower in weights compared to the traditional bench press & that is okay, I know that my bench press is quite higher than my incline bench press. Also keep in mind that while doing this exercises, you pay attention to your grip, the distance of your hand placement and form when lowering and lifting the weight and it is preferred that you do this exercise with a spotter – obviously most of us will know when we are in need of a spotter BUT for my beginners, I suggest you have have some nearby helping in case you get stuck on a lift or otherwise. To begin.. the video at the top will help guide you through the exercise, but like always, I am going to post the steps as well.. for those of you who do better with reading.. 

 

How To Perform The Incline Bench Press

 
  1. Load the bar with the appropriate weight
  2. Adjust the bench to the appropriate level – most people choose 3. 
  3. lay on the bench with feet flat on the ground, shoulder blades retracted, back arched
  4. Use a pronated grip, remove the bar from the rack. Hold the weight above your chest with arms extended (starting position)
  5. Lower the bar to the sternum by flexing the elbows. Maintain control (do not bounce the bar off your chest)  & lats should stay fairly tight
  6. extend elbows to the starting position after touching your chest. 
  7. Repeat for the recommended repetitions

It is very important to maintain control through the whole movement, you don’t need to go extra fast or too hard up against your sternum, just go through the full ROM (range of motion). This is one of those exercises, you don’t need to lift heavy, you can lift little by little and work your way up. 

 

What Muscles are Being Worked

  • Chest
  • deltoids (shoulders)
  • Triceps 

This is one of those exercises I would recommend to anyone looking to spice up their chest day regimen with something different. It can be done with dumbbells as well as the smith machine. I have always said and will always continue to say, variety is good when working out, especially if you are one that gets bored in the gym or likes to learn something new, I definitely say go for it. Before tackling this exercise, make sure you speak with a specialist if you have any prior injuries or conditions – safety is ALWAYS first in my book. Thanks for reading, do me a favor and like, comment, share and follow! 

 

Fitness WonderWoman,

Shay-lon xoxoo

 
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fitnessgrad

Hello! College graduate in exercise science and ACSM Certified Personal Trainer. My blog has all kinds of fun topics, something for everyone who is anyone that involves themselves with fitness. I like to think of fitness as a confidence booster, something to make us feel good and look good & pushes us to do things that make us feel more productive, unstoppable and stronger mentally and physically. My blog focuses on building people, and helping people see their true potential, while also sharing my journey with workouts, competing with powerlifting, and sharing how to's on workouts, so you step inside the gym with more knowledge. I don't know everything but I am on a voyage to build my character, my strength and work on my weaknesses --- with awesome people in my corner who support me and my goals. I plan on being your cheerleader, friend, coach and trainer all-in-one and most of all, I want to be your listener, the person who can listen and gain more knowledge about you and learn what makes fitness important to you; what's your why! (Your why will carry you to the finish line). It's important to have purpose for something, because you will need that purpose when you start to give up on yourself or want to quit. "Don't let the fire that guides you, dim" - Shay-lon Besides the fitness stuff, I reside in Ohio, love dogs and love pizza. Typical 26 year old trying to build an empire that brings out the best in others and makes me the best person I can be in all aspects in my life. Before I die, I want a reason to live, and I was given that reason each day I am able to wake up --- I have learned to not take life for granted and to explore as much as possible because to live with zero regrets would be fantastic! "I've conquered many things, but I still have much to learn about life, because nobody can know everything. & every battle is different" - Shay-lon

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